Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Lying Around the World
Dumbbell lying around the world targets the pectoralis major through a wide semi-circular arc from lower abs to overhead, emphasizing chest stretch and contraction for hypertrophy; performed supine on a flat bench with light weights.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest, Mid Chest, Lower Chest
Shoulders
6/10Anterior Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with head, shoulders, and hips supported. Hold light dumbbells with arms extended toward lower abs, palms facing up, and slight elbow bend.
- Raise dumbbells out to sides in a wide semi-circular arc.
- Continue arc overhead, keeping arms nearly straight.
- Lightly touch dumbbells above head if mobility allows.
- Reverse arc slowly, lowering dumbbells to starting position near lower abs.
- Maintain control and tension throughout the movement.
Coaching Tips
Form Cues
- Keep elbows softly bent
- Control the semi-circular path
- Squeeze chest at top
- Avoid locking elbows
- Breathe steadily
Breathing
Inhale as you lower the dumbbells in the arc; exhale as you raise them overhead.
Tempo
3-1-2
Range of Motion
Move from arms extended toward lower abs, through full abduction and flexion to overhead position close to bench, with slight elbow bend throughout.
Safety
Safety Notes
- Use only light weights to protect shoulders
- Stop if sharp shoulder pain occurs
- Maintain stable back position
- Ensure proper shoulder mobility before full ROM
Spotting
Spotting rarely needed due to light weights; assist by supporting dumbbells during setup or if form breaks, focusing on shoulder stability.
Common Mistakes
- Using momentum to swing weights
- Hyperextending elbows
- Arching lower back off bench
- Lifting too heavy
- Incomplete range of motion
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate scapular mobility
Build Up First
- Basic bench stability
- Familiarity with dumbbell flies
Also known as
Lying Dumbbell Around the World, Dumbbell Chest Circles
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Standing Around the World
Dumbbells
Shoulders
Kettlebell Around The Worlds
Kettlebell
Abs
PVC Around the World
Others
Shoulders
Dumbbell Chest Fly
Dumbbells, Flat Bench
Chest
Dumbbell Barrel Chest Press
Dumbbells, Incline Bench
Chest
Dumbbell Single-Arm Chest Fly
Dumbbells, Flat Bench
Chest
Dumbbell Lying Bicep Curl
Dumbbells, Flat Bench
Biceps
Dumbbell Man Maker
Dumbbells
Chest
Dumbbell Floor Fly
Dumbbells
Chest
Kettlebell Kneeling Around the World
Kettlebell
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
